🗓️ Weekly Training Schedule Overview
| Day | Activity |
|---|---|
| Monday | Strength Training (Workout A) |
| Tuesday | Trail Run (LSD) |
| Wednesday | Rest or Active Recovery (e.g., yoga) |
| Thursday | Strength Training (Workout B) |
| Friday | Mountain Biking or Road Cycling (Endurance Ride) |
| Saturday | Trail Run (Hill Repeats) |
| Sunday | Pole Bounding Session |
🏋️♂️ Strength Training Plan
This plan emphasizes strength, agility, VO₂ max improvement, and cardiovascular fitness, for a comprehensive approach to off-season training.
Frequency: 2 sessions per week
Focus: Core stability, functional strength, and injury prevention
Workout A: Lower Body & Core
- Dumbbell Romanian Deadlifts (RDLs): 3 sets of 10 reps
Targets hamstrings and glutes.
Watch Tutorial - Single-Leg Box Squats: 3 sets of 8 reps per leg
Enhances unilateral leg strength and balance. - Swiss Ball Hamstring Curls: 3 sets of 15 reps
Strengthens hamstrings and core stability. - Plank with Leg Lift: 3 sets of 30 seconds per leg
Engages core and glute muscles.
Watch Tutorial
Workout B: Upper Body & Core
- Push-Ups: 3 sets of 12-15 reps
Develops chest, shoulders, and triceps.
Watch Tutorial - Dumbbell Rows: 3 sets of 10 reps per arm
Strengthens upper back and biceps. - Front Plank: 3 sets of 60 seconds
Core stabilization exercise.
Watch Tutorial - Side Plank: 3 sets of 45 seconds per side
Targets obliques and improves lateral stability.
🏃♂️ Cardio & VO₂ Max Workouts
Frequency: 3-4 sessions per week
Intensity: Mix of low-intensity (L1) and high-intensity intervals
Trail Running
- Long Slow Distance (LSD): 60-90 minutes at conversational pace
Builds aerobic base and endurance. - Hill Repeats: 6-8 repeats of 60-second uphill runs with jog-down recovery
Enhances leg strength and cardiovascular capacity.
Mountain Biking
- Endurance Ride: 90 minutes on varied terrain at moderate intensity
Improves cardiovascular fitness and leg strength.
Mountain Biking Cardio Tips - Interval Training: 5 sets of 3-minute high-intensity efforts with 2-minute easy pedaling between
Boosts VO₂ max and lactate threshold.
🏔️ Pole Bounding (Hill Bounding)
Frequency: 1 session per week
Purpose: Simulates skiing motion, enhancing power and technique
- Workout: 3 sets of 10 bounds uphill with poles, focusing on explosive movements
Develops full-body strength and skiing-specific power.
Pole Bounding Tutorial
🏋️♂️ Strength Training Variations
🔁 Workout A Variation 1 – Glutes + Posterior Chain Focus
- Glute Bridge March (with band): 3 x 12 – Watch Tutorial
- Single-Leg Deadlifts (Bodyweight or DB): 3 x 10 per leg – Watch Tutorial
- Step-Ups (Box or Bench): 3 x 10 per leg – Watch Tutorial
- Side Plank with Leg Lift: 3 x 10 per side – Watch Tutorial
🔁 Workout B Variation 2 – Explosive Power + Stability
- Push Press (DB or Barbell): 3 x 8 – Watch Tutorial
- Renegade Rows: 3 x 10 (5 each arm) – Watch Tutorial
- Walking Lunges with Twist: 3 x 12 – Watch Tutorial
- Dead Bug (Core Stability): 3 x 12 – Watch Tutorial
🏃♂️ Cardio & VO₂ Max Variations
🚴 Variation 1 – Mixed Modal Endurance Day (90 min)
- 30 min MTB or Road Bike on rolling terrain
- 20 min Uphill Hike with Poles
- 20 min Trail Run (L1)
- 10 min Cooldown walk + static stretch
This combo keeps engagement high and uses different muscle recruitment patterns.
🧭 Variation 2 – Choose Your Adventure Intervals
VO₂ Max Pyramid Intervals (Choose running, rollerskiing, or biking):
- Warm up: 15 minutes
- Intervals:
- 2 min @ L4 → 1 min recovery
- 3 min @ L4 → 1.5 min recovery
- 4 min @ L4 → 2 min recovery
- 5 min @ L4 → 2.5 min recovery
- Repeat the pyramid backward (4–3–2)
- Cool down: 10–15 minutes